Top a whole-wheat tortilla with 1/3 cup prepared rice, 1/2 cup rinsed black beans, and 1/4 cup low-fat cheddar cheese; microwave 45 seconds. Add lettuce and salsa; roll up and serve with lowfat sour cream.
Beat 1 egg, 2 egg whites, and 2 teaspoons pesto; pour into a skillet coated with cooking spray on medium heat. Cover half the omelet with chopped tomato and 1/3 cup shredded mozzarella. Fold opposite side over filling and slide onto a plate.
Layer 2 teaspoons honey mustard, 2 slices deli turkey breast, apple slices, and 1 ounce thinly sliced Gruyère or aged Cheddar cheese on whole-wheat bread. Toast in a skillet coated with cooking spray on medium heat until bread is lightly browned on both sides.
Add a couple handfuls of spinach to a can of low-sodium Minestrone soup and heat in the microwave. Top with 2 tablespoons Parmigiano-Reggiano. Serve with 1 slice toasted whole-wheat baguette drizzled with 1 teaspoon olive oil and rubbed with a garlic clove.